Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Previous WOD Posts

    Wednesday, November 14th 2018

    CrossFit:

    A) EVERY 3 min for 15 min (5 sets)
    1.1.1 Power Snatch
    (70-80% 1RM)
    RIGHT INTO
    3 Burpee + ME Vert Jumps

    B) 6min Patner AMRAP (follow the leader style)
    1-2-3-4-5-6 Deadlift (315/225)
    1-2-3-4-5-6 Strict HSPU

    C) At 7:00- Partner AB Sprint
    Pro: 90/60 Cals
    RX: 70/45 Cals
    SC: 50/30 Cals

    KODAFIT:

    Partner WOD!
    100 Calorie Row Buy In (Switch every 10 Cal)
    3 Rounds
    60 KB Deadlifts (Switch Every 10)
    40 Wall Balls (Switch Every 10)
    20 Renegade Rows (Switch every 5)
    100 Calorie Row Cash Out (Switch Every 10 Cal)